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Grounding Techniques to Feel Present Again
Grounding techniques to feel present again: sensory tools and simple scripts.
Grounding techniques bring you back to the present gently. They use senses and body to interrupt spirals. The embedded tool above provides custom scripts.
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Sensory Grounding Basics
Engage senses to anchor. Start with what's around you.
5-4-3-2-1 Variant
Name 5 seen, 4 touched, 3 heard, 2 smelled, 1 tasted. Repeat if needed.
Adapts to any setting.
Body-Based Grounding
Press feet down, notice contact. Or tense/release muscles sequentially.
Builds bodily awareness.
Quick Scripts
Say 'I am here' while grounding. Or 'This is now.'
Use as repeatable anchors.
Variants for Different Needs
For visual: describe an object. For touch: hold something cold.
Choose based on preference.
Daily Practice
Incorporate in routines. The embedded tool above tailors techniques.
When to Use
At overwhelm signs. Gentle repetition helps.
Quick FAQ
How long does it take?
1-5 minutes typically.
What if I can’t focus?
Shorten to 3-2-1.
What if this makes me feel worse?
Try body focus instead.
Can this replace therapy/medical care?
No, for general support. Consult professionals.
Where to practice?
Anywhere discreet.
How often?
As arises or daily.
Can kids use?
Yes, simplify.
What if senses are limited?
Adapt to available ones.